Fortunately, anxiety is highly treatable. An anxiety treatment online can teach you how to manage your symptoms and help you break the cycle of irrational fear.
Cognitive behavioral therapy (CBT) focuses on identifying and changing unhelpful thoughts. It also includes exposure therapy, slowly exposing yourself to feared situations.
Mindfulness Techniques
Mindfulness techniques can help people with anxiety learn to notice and step back from their automatic, unwanted responses. They can also reduce defensiveness and encourage psychological flexibility, which is necessary for coping with stress and fear.
Practicing mindfulness involves focusing on the present moment and intentionally shifting your attention to things that are happening around you. This can be a challenge for many people with anxiety, who are used to thinking about the future and dwelling on mistakes from the past. It is important to understand that this is a normal part of the process, and it will take time to get used to shifting your focus.
Try starting with a simple breathing exercise, focusing on the inhalation and exhalation. Then, bring your attention to the sights, sounds, and sensations of the present moment using your senses. For example, you could notice the colors of the trees, listen to the sounds of your environment, and explore the texture of your clothing. Try doing this for a few minutes each day. This is an easy way to start a mindfulness practice and slowly build up to longer meditations.
Breathing Exercises
Breathing exercises are a simple but powerful way to decrease anxiety and stress. Deep breathing increases oxygen exchange in the body, which reduces blood pressure and slows the heart. It also helps people focus on the present, which can help them relax and feel calm.
Most of us breathe in and out without much thought, but our breathing can become shallow when we are stressed or anxious. This is because the muscles that control the movement of the lungs change, so instead of using the diaphragm to move air in and out of the lungs, people often use their shoulders. Shallow over-breathing prolongs feelings of anxiety and can make other symptoms worse, such as a pounding heart.
Those who regularly experience excessive or persistent anxiety should consider talking to a mental health professional. Psychotherapy and sometimes medication can help relieve these feelings. If your symptoms are severe, you may be diagnosed with an anxiety disorder. You can find a therapist online by checking out a therapy platform, which has hundreds of therapists specializing in treating anxiety and offers many ways to get support, including video, phone, and text.
Relaxation Techniques
While finding the time and place to practice relaxation techniques can be difficult, doing so regularly can help you feel less anxious. Try different stress-reducing exercises and see which ones work best for you.
You can try breathing deeply and consciously controlling your heart rate for a simple but effective anxiety exercise. To do this:
- Sit in a quiet and comfortable place and close your eyes.
- Breathe in through your nose and out through your mouth.
- Slowly count to 10.
Another anxiety-relieving technique is muscle relaxation. With this exercise, you tense and then relax one muscle group at a time until the area feels loose and calm.
Another relaxing technique is to paint a mental picture of your favorite place. This can be anything from a beach to your favorite vacation spot. Try to remember the details, including the scents and sounds of the place, and think about it whenever you start to feel anxious. You can also try a counting meditation. To do this, you can sit in a quiet and comfortable place and then put your hand on your chest and one on your stomach. When you breathe in, your stomach should move more than your chest.
Journaling
Journaling is a great way to get difficult feelings out of your head and onto paper. A recent study found that writing down the most upsetting thoughts you have can help you come to terms with them, which in turn reduces anxiety and stress.
Getting those thoughts down on paper can also help you avoid rumination, which is when you keep thinking about negative things, and it can be very damaging to your mental health. By getting your negative thoughts out on the page, you can move on from them and focus on the positive aspects of your life.
You can use any journal to write down your feelings. Try free writing, writing what comes to mind, or try a structured journaling technique such as gratitude or problem-solving journaling. If you find journaling too stressful, start small and work up to 20 or 30 minutes a day. Consider using an aesthetically pleasing journal to make it more appealing, making you more likely to stick with the practice.
Exercise
Exercise helps calm anxiety because it burns up stress chemicals in the body. It can also help with sleep, often disrupted by anxious thoughts. Some studies show that regular exercise can reduce levels of the hormone cortisol, which contributes to anxiety symptoms.
Talking about anxiety with someone supportive and understanding can be helpful. This can allow you to share your fears without feeling judged, and it may help you find new ways to cope with them. Having a strong support system can help prevent the negative effects of anxiety and depression.
Overcoming anxiety is a long process, but it’s possible to make progress and improve your life along the way. Using coping strategies, lifestyle changes, and medication can help with your overall treatment plan. Don’t be afraid to try different approaches until you find the one that works best for you. Then, celebrate every small victory – no matter how minor – to keep your motivation high. And remember that you’re not alone — millions of people experience anxiety.
